Low FODMAP Trail Mix Recipe

This crunchy, chewy Low FODMAP Trail Mix is made with walnuts, pumpkin seeds, and dark chocolate chips and ready in 5 minutes. The rich dark chocolate melts slightly against the salty seeds for a satisfying texture contrast. I always keep a small bag in my desk drawer for afternoon energy drops.

The Secret To Getting It Right

I learned the hard way that generic “nut mix” doesn’t automatically mean safe when following this diet. Cashews and pistachios caused me issues until I realized they are high in GOS and fructans, even in moderate amounts.

Now I stick strictly to walnuts and pecans as the base. This simple swap keeps the crunch without the uncomfortable bloating afterwards, making snacking stress-free.

Low FODMAP Trail Mix Ingredients

• 1 cup walnuts, raw halves
• 1 cup pecans, raw halves
• 1/2 cup pumpkin seeds (pepitas)
• 1/2 cup sunflower seeds
• 1/3 cup dried cranberries
• 1/2 cup dark chocolate chips
• 1/4 teaspoon sea salt (optional)

How To Make Low FODMAP Trail Mix

1. Prepare Nuts: Measure out the walnuts and pecans, breaking any very large halves into smaller pieces for easier eating.
2. Combine Ingredients: Add the nuts, pumpkin seeds, sunflower seeds, cranberries, and chocolate chips into a large mixing bowl.
3. Season: Sprinkle the sea salt over the mixture and toss well with a spoon or your hands to distribute everything evenly.
4. Portion: Divide the mix into individual snack-sized bags or jars immediately to ensure you stick to safe serving sizes.

Recipe Tips

• Portion Control: Portioning immediately prevents “FODMAP stacking” from overeating safe ingredients in one sitting.
• Check Fruit Labels: Ensure dried cranberries are sweetened with sucrose (sugar) rather than high fructose corn syrup or apple juice.
• Toast It: For extra depth, briefly toast the nuts and seeds in a dry pan for 2 minutes before adding chocolate.

What To Serve With Trail Mix

Serve this mix alongside a piece of hard cheese like cheddar for extra protein and calcium. It also works beautifully as a crunchy topping for a lactose-free yogurt bowl or oatmeal.

How To Store

Store in an airtight container or glass jar at room temperature for up to one month. Keep it in a cool, dry place to prevent the chocolate from melting or blooming.

FAQs

• Can I use almonds in this mix? Yes, but limit them to about 10 almonds per serving to keep GOS levels low. It is safer to stick to walnuts if you are very sensitive.
• Are banana chips allowed? Plain banana chips are generally safe, but you must check the package for prohibited sweeteners like honey or agave syrup.
• Why no cashews? Cashews are high in FODMAPs (specifically GOS) even in small servings, so they are best avoided during the elimination phase.
• Is this safe for the elimination phase? Yes, provided you stick to the recommended serving size of about a handful (1/4 cup) to avoid stacking ingredients.

Try More Recipes:

• Easy Low FODMAP Shrimp Cocktail Recipe
• Low FODMAP Salsa Recipe
• Low FODMAP Stuffed Mushrooms Recipe

Nutrition

• Calories: 190
• Total Fat: 16g
• Saturated Fat: 3g
• Cholesterol: 0mg
• Sodium: 50mg
• Total Carbohydrate: 10g
• Protein: 5g